Jamaican Chicken Stew

INGREDIENTS

• 1 cup uncooked long-grain rice
• 2 teaspoons olive oil
• 1 cup chopped onion
• 1 1/2 teaspoons bottled minced garlic
• 1 pound skinned, boned chicken breast, cut into bite-size pieces
• 1 teaspoon curry powder
• 1 teaspoon dried thyme
• 1/2 teaspoon ground allspice
• 1/2 teaspoon crushed red pepper
• 1/2 teaspoon cracked black pepper
• 1/4 cup dry red wine
• 2 tablespoons capers
• 1 (15-ounce) can black beans, rinsed and drained
• 1 (14.5-ounce) can diced tomatoes, undrained

DIRECTIONS

Prepare rice according to package directions, omitting salt and fat.

While rice cooks, heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 3 minutes or until tender. Combine chicken and the next 5 ingredients (chicken through black pepper) in a bowl. Add chicken mixture to pan; sauté 4 minutes. Stir in wine, capers, beans, and tomatoes. Cover, reduce heat, and simmer 10 minutes or until tender. Serve over rice.
VERDICT

Meh. That cumin really ruins every dish for us.NUTRITION

• Calories: 465
• Calories from fat: 10%
• Fat: 5g
• Saturated fat: 1g
• Monounsaturated fat: 2.2g
• Polyunsaturated fat: 1g
• Protein: 38.5g
• Carbohydrate: 66g
• Fiber: 5.9g
• Cholesterol: 66mg
• Iron: 6mg
• Sodium: 799mg
• Calcium: 101mg